Stan Efferding

Now you keep doing that over time, five becomes easy and you'll do six a little slow. And then you do that for a few more weeks and six will become easy and you'll do seven a little slow and you could choose to do one more rep or you can choose to add five more pounds and make five hard again. And that's the progression.

Now you keep doing that over time, five becomes easy and you'll do six a little slow. And then you do that for a few more weeks and six will become easy and you'll do seven a little slow and you could choose to do one more rep or you can choose to add five more pounds and make five hard again. And that's the progression.

Now you keep doing that over time, five becomes easy and you'll do six a little slow. And then you do that for a few more weeks and six will become easy and you'll do seven a little slow and you could choose to do one more rep or you can choose to add five more pounds and make five hard again. And that's the progression.

And ultimately if you can build enough strength, you don't have to get stronger forever, but be strong enough so that your body's durable enough to be able to perform, you know, many years into the future or to just hedge your bets against what's going to be ultimately the unavoidable decline in strength and lean mass over the years, you want to have built up some sort of reserve.

And ultimately if you can build enough strength, you don't have to get stronger forever, but be strong enough so that your body's durable enough to be able to perform, you know, many years into the future or to just hedge your bets against what's going to be ultimately the unavoidable decline in strength and lean mass over the years, you want to have built up some sort of reserve.

And ultimately if you can build enough strength, you don't have to get stronger forever, but be strong enough so that your body's durable enough to be able to perform, you know, many years into the future or to just hedge your bets against what's going to be ultimately the unavoidable decline in strength and lean mass over the years, you want to have built up some sort of reserve.

Same thing's true for bone mineral density, much of which is obtained in your teens. And I don't think that a lot of women realize that, that most of your bone mineral density is accumulated by the time you're in teens and early 20s. And from there on out, You can see a decline, a gradual decline in that in the absence of some sort of resistant stimulus to keep that bone minerals density strong.

Same thing's true for bone mineral density, much of which is obtained in your teens. And I don't think that a lot of women realize that, that most of your bone mineral density is accumulated by the time you're in teens and early 20s. And from there on out, You can see a decline, a gradual decline in that in the absence of some sort of resistant stimulus to keep that bone minerals density strong.

Same thing's true for bone mineral density, much of which is obtained in your teens. And I don't think that a lot of women realize that, that most of your bone mineral density is accumulated by the time you're in teens and early 20s. And from there on out, You can see a decline, a gradual decline in that in the absence of some sort of resistant stimulus to keep that bone minerals density strong.

Yeah, we did talk. We touched on a lot of them. I don't want to be too repetitive, but uh, the whole is greater than the sum of its parts.

Yeah, we did talk. We touched on a lot of them. I don't want to be too repetitive, but uh, the whole is greater than the sum of its parts.

Yeah, we did talk. We touched on a lot of them. I don't want to be too repetitive, but uh, the whole is greater than the sum of its parts.

And if you're, um, trying to get the best results, you're going to want to shore up the things that the big rocks, the things that matter most, uh, sleep optimization, that's the biggest, you can't, uh, out supplement or out train, uh, or out diet, uh, poor sleep. It's, uh, as, uh, uh, has been said, it's the foundation upon which everything else rests. Um,

And if you're, um, trying to get the best results, you're going to want to shore up the things that the big rocks, the things that matter most, uh, sleep optimization, that's the biggest, you can't, uh, out supplement or out train, uh, or out diet, uh, poor sleep. It's, uh, as, uh, uh, has been said, it's the foundation upon which everything else rests. Um,

And if you're, um, trying to get the best results, you're going to want to shore up the things that the big rocks, the things that matter most, uh, sleep optimization, that's the biggest, you can't, uh, out supplement or out train, uh, or out diet, uh, poor sleep. It's, uh, as, uh, uh, has been said, it's the foundation upon which everything else rests. Um,

Dr. Matthew Walker, a sleep scientist, said that to Joe Rogan. It's just sat with me ever since because I have clients that constantly contact me about their current state of condition and their level of fatigue. Fundamentally, it's rooted in high-quality sleep.

Dr. Matthew Walker, a sleep scientist, said that to Joe Rogan. It's just sat with me ever since because I have clients that constantly contact me about their current state of condition and their level of fatigue. Fundamentally, it's rooted in high-quality sleep.

Dr. Matthew Walker, a sleep scientist, said that to Joe Rogan. It's just sat with me ever since because I have clients that constantly contact me about their current state of condition and their level of fatigue. Fundamentally, it's rooted in high-quality sleep.

I open up my book, my e-book, The Vertical Diet 4.0 e-book that I've been expanding upon over the last seven or eight years and adding more and more information as I can ask questions. It's now 250 pages with over 200 references to articles and videos and peer-reviewed research. But it goes through step-by-step all of these things that we've discussed today and much, much more.

I open up my book, my e-book, The Vertical Diet 4.0 e-book that I've been expanding upon over the last seven or eight years and adding more and more information as I can ask questions. It's now 250 pages with over 200 references to articles and videos and peer-reviewed research. But it goes through step-by-step all of these things that we've discussed today and much, much more.